WEBVTT 00:00.000 --> 00:19.920 Does staring at the computer for hours make you feel tired? Do you suffer from frequent 00:19.920 --> 00:24.840 aches and pains? Looks like you could use some help with ergonomics. 00:24.840 --> 00:28.760 Ergonomics is a big subject, but it's about you and the things that you can do to make 00:28.760 --> 00:33.560 your workspace more comfortable. As strange as it sounds, sitting at a desk 00:33.560 --> 00:38.720 all day is very hard on your body, but if you arrange your workspace with ergonomics 00:38.720 --> 00:43.840 in mind, you can avoid things like eye strain and neck and back pain. Here are some tips 00:43.840 --> 00:48.600 to help you stay safe, comfortable and productive all day long. 00:48.600 --> 00:52.920 Keyboard position is important when you're typing your wrist should be straight and relaxed 00:52.920 --> 00:55.600 to avoid any strings. 00:55.600 --> 00:59.480 If you do start to feel any wrist pain, you might want to look into certain products 00:59.480 --> 01:05.680 that can give you extra support. For example, an ergonomic keyboard. 01:05.680 --> 01:10.200 Next raise and lower your chair so that your wrists are in the correct position. If your 01:10.200 --> 01:15.720 feet no longer reach the floor. You can find a footrest. When you're in your chair, 01:15.720 --> 01:20.280 you should be sitting in a natural comfortable position. Try to avoid hunching or sitting 01:20.280 --> 01:23.040 too straight. 01:23.040 --> 01:27.520 Many office chairs are adjustable and designed to give you extra support in places where 01:27.520 --> 01:32.480 you need it. It's like the lower back takes the time to learn how your chair works. Your 01:32.480 --> 01:37.080 monitor should be a comfortable distance away from your eyes, somewhere between 20-40 01:37.080 --> 01:43.040 inches or about an arm's length. At the top of the screen should be about eye level. 01:43.040 --> 01:48.040 But this may vary depending on the size of the monitor. If you are working from a laptop, 01:48.040 --> 01:53.280 after purchasing an external mouse and keyboard, that way you can still place your screen 01:53.280 --> 01:58.280 at the proper distance and height while still being able to type comfortably. Adjust 01:58.280 --> 02:02.600 the screen brightness on your monitor so that it matches your surroundings. If you're 02:02.600 --> 02:06.560 looking at your screen and it feels like you're looking into a bright light, it's too 02:06.560 --> 02:10.720 bright. If it looks dark and murky, it's too dim. 02:10.720 --> 02:16.160 Some monitors also allow you to change the color so that the screen emits less blue light. 02:16.160 --> 02:20.840 This feature might be called Night Mode or Night Shift, and some people find that it greatly 02:20.840 --> 02:25.560 reduces eye strain. Taking frequent breaks, another way to avoid the 02:25.560 --> 02:30.920 strain of fatigue, is to take frequent breaks. For example, looking away from your monitor 02:30.920 --> 02:37.760 every once in a while. 20, 20, 20 is a good rule to follow. Every 20 minutes focus your 02:37.760 --> 02:43.400 eyes on an object 20 feet away for 20 seconds. You can even download apps that'll remind 02:43.400 --> 02:47.720 you when it's time to take a break. It's also important to get up and move every hour 02:47.720 --> 02:53.680 or so. Walk around and have a snack. Whatever it takes to avoid sitting in the same position 02:53.680 --> 02:58.320 for too long. Even if you work at a standing desk, it's still important to move now and 02:58.320 --> 03:02.680 then. Clutter is another common problem, and it can lead to strainer injury if you're 03:02.680 --> 03:09.120 not careful. In some cases, like loose power cords, it can even be a tripping hazard. If 03:09.120 --> 03:13.080 you have paperwork or supplies that can be put away, it's best to store them somewhere 03:13.080 --> 03:18.920 else instead of leaving them. On your desk, let's review. Sitting at a desk all day is 03:18.920 --> 03:24.440 surprisingly hard work, but a little attention to ergonomics will help you stay safe, comfortable 03:24.440 --> 03:26.080 and productive all day long.